10 Iron cross, belly down
10 Scap push-ups
5 Dive bomber push-ups
10 Wall balls
This workout is done as one continuous piece. Once your eighth round of push-ups + rest are completed, head straight out in to the 2 mile run.
Score the total push-ups completed, as well as the time taken for the run and air squats.
Run 2 miles
150 Air squats
2 mile turnaround is at Pine Street: follow Lytton Rd toward Bulimba. Turn right at Apollo Rd, and left up Brisbane Street. Pine Street is the second intersection.
Scale to 1 mile, or 1 kilometre.
Take 15 minutes to build to a max of the complex
150 Banded pull-aparts (use the lightest band you can, or the Crossover Symmetry cables. Please do not pull the cables to full stretch, as they will break).